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Old 03-12-2010, 01:14 PM   #271
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Default March 12, 2010 Last day of this routine.

Mar. 12, 2010 - One Rep Max Day

Todays workout consisted of four lifts. I performed max lifts for all four.
The lifts were Deadlift, Squat, Overhead Press and Bench Press.

Time: 40 min.
10:30 - 11:10 am

Squats: warm up: 135lbs. 1x10 , 225lbs. 1x6
> 295lbs. 1x1 rep <




Bench Press: warm up: 135lbs. 1x6 , 175lbs. 1x4 ,
> 205lbs. 1x1 rep <
(tried for two but failed)




Deadlift: warm up: 135lbs. 1x6 , 225lbs. 1x6 , 295lbs. 1x3
> 315lbs. 1x2 rep <
(the first rep didn't feel good so I did it again. The second felt better)



Overhead Press: warm up: 95lbs. 1x6 , 110lbs. 1x4 ,
> 135lbs. 1x1 rep <




Supps:
2 scoops creatine: 1 before - 1 after W/O
3 scoops protien: 1 before - 2 after W/O
AA Phenom V1: 1 tab. morning and 1 tab in evening
AA HT-8: 1 tab. morning and 1 tab in evening
fish oil - 2 in the morning after W/O
CLA - 2 @ Breakfast & 2 @ Dinner
Muti-vitamin - 2 in the morning after W/O
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Old 03-12-2010, 03:46 PM   #272
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Default

Getting tired watching all 4 of those lifts. Good effort.

Overhead press looks solid and strong. I recommend starting with the bar in the squat rack, if that's possible, to save yourself some gas.

Bench press...your elbows are flared out a bit too much. Try keeping them about 45 degrees from the body, and make sure you're touching the bar to your chest.

Deadlift...you're getting very good. Form is much improved. I would use an alternating grip all the way for max attempts. And make sure to keep your arms locked at all times. They are hooks in the lift only.

Squat...we need to help you get down into the hole. Can you do a deep parallel squat with just the bar on your back?
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Old 03-12-2010, 03:55 PM   #273
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Default

Quote:
Originally Posted by BendtheBar View Post
Getting tired watching all 4 of those lifts. Good effort.

Overhead press looks solid and strong. I recommend starting with the bar in the squat rack, if that's possible, to save yourself some gas.

When I workout i do use the rack.

Bench press...your elbows are flared out a bit too much. Try keeping them about 45 degrees from the body, and make sure you're touching the bar to your chest.

Okay thanks I will try this.

Deadlift...you're getting very good. Form is much improved. I would use an alternating grip all the way for max attempts. And make sure to keep your arms locked at all times. They are hooks in the lift only.

Thanks again. I have been trying hard to correct form for this lift.

Squat...we need to help you get down into the hole. Can you do a deep parallel squat with just the bar on your back?
I can go deeper with 205lbs. Should I workout with that.
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Last edited by jhuse2; 03-12-2010 at 03:57 PM.
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Old 03-12-2010, 04:01 PM   #274
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Default

Quote:
Originally Posted by BendtheBar View Post
Getting tired watching all 4 of those lifts. Good effort.

Overhead press looks solid and strong. I recommend starting with the bar in the squat rack, if that's possible, to save yourself some gas.

Bench press...your elbows are flared out a bit too much. Try keeping them about 45 degrees from the body, and make sure you're touching the bar to your chest.

Deadlift...you're getting very good. Form is much improved. I would use an alternating grip all the way for max attempts. And make sure to keep your arms locked at all times. They are hooks in the lift only.

Squat...we need to help you get down into the hole. Can you do a deep parallel squat with just the bar on your back?
^^^ Pretty much covered it!!

If you can go deeper with 205, use that. Your strength will go up in time. Form over weight
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Old 03-12-2010, 04:08 PM   #275
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Very nice I agree with everything BTB. Deadlift looked pretty good just need to work on lock out.
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Old 03-12-2010, 05:09 PM   #276
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Nice deads dude. Good grip as well, to do 315 double overhand for the first rep.
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Old 03-12-2010, 05:18 PM   #277
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Thanks to all. WhenI start my next rouitne I will implement all the advice that I have acquired on tghis first log.
__________________
Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Workout Log
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Old 03-12-2010, 06:14 PM   #278
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315 DOH on deadlifts is very strong. I can barely do more than that. You have great potential. Right now is the time to lock your form down because you are starting to lift large weights. I would drop the squat weight and get deep. The deeper the better.
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Old 03-12-2010, 06:23 PM   #279
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Quote:
Originally Posted by BendtheBar View Post
315 DOH on deadlifts is very strong. I can barely do more than that. You have great potential. Right now is the time to lock your form down because you are starting to lift large weights. I would drop the squat weight and get deep. The deeper the better.
this. and the advice he said before is great.

the squat was way high. about 1/4-1/2 of a real full rom squat. do you have a plan for if you fail while squatting? i see you dont use a power cage, so what will you do if you can get out of the hole (this will become important once you start sqatting full ROM)

press looked pretty good.

bench- needs to come to chest

deadlift is getting a lot better. still some work to be done, especially on the lockout as CMK said
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Old 03-12-2010, 06:47 PM   #280
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Quote:
Originally Posted by kman025 View Post
this. and the advice he said before is great.

the squat was way high. about 1/4-1/2 of a real full rom squat. do you have a plan for if you fail while squatting? i see you dont use a power cage, so what will you do if you can get out of the hole (this will become important once you start sqatting full ROM)

press looked pretty good.

bench- needs to come to chest

deadlift is getting a lot better. still some work to be done, especially on the lockout as CMK said
Squating is the only lift I am afraid of. I can't go to failure because I have no way out. I don't want drop the weight because I don't want to break anything or chip my concrete. I will lower my weight and see what happens. My knees are weak from the abuse I put them under the last few years of walking in ballast and climbing up and down railcars. I need to strengthen my knees before I go heavier on the squats.

Thanks guys.
__________________
Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


Transformation Contest BULK
http://muscleandbrawn.com/forums/tra...test-bulk.html
Workout Log
http://muscleandbrawn.com/forums/tra...ngth-form.html
~HOT SH!T.. ROCK & ROLL~
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